Derry City & Strabane - Half Marathon Training Programme




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Half Marathon Training Programme


12 week Training Schedule

Before starting, a few ground rules:

  • First of all, if you haven’t been exercising regularly recently, consult your doctor and get the OK before beginning the programme.
  • Secondly, don’t worry about your speed.  Run or walk at a pace comfortable for you.  Remember you have lots of time; don’t rush things, enjoy your sessions, train at “talking pace”.
  • If you can find a training partner, preferably someone at the same level as yourself, do so.  Company is good!
  • You can switch the daily sessions around to suit your own needs but try to do the long runs on the weekend or your day off.
  • Take all your Rest Days.  They are just as important as even your longest runs and will help get you to the start line in good shape on race day.
  • Choose a safe running route.  You don’t have to use the main thoroughfares.  Try the Riverside Walkway, maybe a Beach or Parkland e.g. St. Columb’s Park, Gransha Grounds, Templemore Sports Complex and other grass areas.  Running on softer surfaces is easier on the limbs.

Good luck with your training!